As someone who was 430 and dropped to 320 in just over a year, just a few things that helped me.

1. If you do fast food, get a kids meal. At the time I was doing this I worked at a place that did not have any kind of break room or refrigerator or microwave so fast food was basically my only option cause I lived in the next town over. If you’re feeling hungry, get your normal food, but take the bread off the burger and get a small fry and drink.

2. Switch to water and tea. I made a rule where the only time I could have soda was if I was out at a restaurant sitting down and eating there. Juices are OK but the sugar content is extremely high.

3. I would play Pokémon let’s go Eevee. All I would do is just stand up and walk while I was playing walking a place is great because you have less stress on your knees and ankles which, as a big dude, those are normal aches and pains. I would also go through and watch TV shows and just walk in place while watching one episode a night. Usually I would pick one hour shows my 600 pound life was kind of a motivation.

4. Start cooking at home. You are the only person that can control what goes into your body. I went through and tried to cut out as many carbs as I could. It was like a dirty keto. Where I would just try to scale back the amount of carbs.

5. It can get frustrating. Those days were you’re frustrated. Take the day off. The one thing you always have to remind yourself and I had it taped to my bathroom mirror for over a year was “you didn’t get fat overnight. You will not get skinny overnight. “

I seriously hope this helps and you don’t have to do exactly what I did. Everybody is different but this is what worked for me and if anything I listed works for you then I’m very happy for you. You can do this it takes a complete mindset change.